Cat/Cow is yoga's essential spinal warm-up, linking breath to movement as the spine arches and rounds. Learn this foundational flow that wakes up the spine and sets the tone for your entire practice.

Camel Pose (Ustrasana) is a kneeling backbend that opens the entire front body. Learn how to build this heart-opening pose safely, from a gentle version to the full expression with hands to heels.

King Pigeon is the full expression of Pigeon Pose, a deep backbend combined with a hip opener. Learn how to approach this advanced yoga pose with patience, preparation, and breath.

One-Legged Wheel Pose (Eka Pada Urdhva Dhanurasana) adds a powerful leg lift to the full backbend. Learn this advanced yoga pose that demands full-body strength, balance, and coordination.

Wheel Pose (Urdhva Dhanurasana) is a full backbend that opens the chest and energizes the entire body. Learn how to build toward and safely enter this iconic advanced yoga pose.

Bridge Pose (Setu Bandha Sarvangasana) strengthens the glutes and opens the chest in a gentle backbend. Learn both variations, from the classic bridge to the full expression with hands interlaced, and find the depth that works for you.

Bow Pose (Dhanurasana) opens the entire front body in a full prone backbend. Learn how to hold your ankles, kick back, and find the arc of this energizing and challenging yoga pose.

Locust Pose (Salabhasana) strengthens the entire back body, back muscles, glutes, and hamstrings. Learn this prone backbend that counters desk posture and builds a strong spine.

Upward Facing Dog (Urdhva Mukha Svanasana) opens the chest and strengthens the arms in a full backbend. Learn how to lift with strength and ease in this key Sun Salutation pose.

Flip Dog (Wild Thing / Camatkarasana) is a joyful backbend that opens the heart and chest. Learn how to flow from Three-Legged Dog into this expressive, sweeping pose.